Tag Archives: strength training

Don’t Leave Me Hanging

I have made it very clear on this blog and on runrunmom.tumblr.com that I want to do a pull up without assistance.  I think everyone I know has heard about this obsession in both real life and social media life.  I have been working very hard on this and I know it is now or never time to tweak my workouts to make this dream a reality.

After talking to good old Mr. Fong, he said in order to make this happen, I am going to have to up my upper body workouts to at least three days a week.  I have only been doing one or two at best and it is usually mixed up with the rest of the body work.  So I am ready to get focused and get it done.  I am even willing to scale back a little of the endurance running to get there.  I have been downing protein.  GROW MUSCLES GROW!  Therefore, to help others and keep myself accountable, here is the first part of a two part alternating workout that I am going to use to work it out! (I will post the second part once I figure it out/get Mr. Fong to make it for me J  )

4 Part Circuit:  Little to no rest between each exercise. Shoot for 12 reps of each. 4 Sets.

-Dumbbell Bench Press

-Bench Dumbbell Row

-French Press (Triceps)

-Abs

 

4 Part Circuit:  Little to no rest between each exercise. Shoot for 12 reps of each. 4 Sets.

-Lat Pulldown

-Tricep Cable Extensions

-Curls

-Inverted Row

 

2 Part Circuit:

Assisted Pull Up (60 Second Rest)

Negative Pull Ups Try to make last for at least 5 seconds (60 Second Rest)

I feel like once I can get this pull up mastered I will really set a standard for myself to see what I am able to achieve with hard work and determination.   Who know maybe 20 years after it was a gym class requirement; I will even be able to climb the rope.  I tear up just thinking about falling right off the bottom.  Stupid rope.   But when that day comes, I will most definitely vlog that live from West Middle School gymnasium.  I’m pretty definitely sure it is a news worthy event.

What is your number one fitness goal for the near future?  Gain some muscle?  Lose weight? Climb the rope?  I know you have one…please share!!!

Build your own Training and Nutrition Program!

Me too Ryan…Me too…

Whew…there is some fine looking Friday man-ness.

But another thing that is also mighty fine is this amazing program put together by my super trainer Sarah.  In this power point she has everything you need to get in bikini shape before the you know it!  Here, you can build your own cardio, strength training, and nutrition program with her easy steps and delicious recipes.  It is filled with visual assistance and helpful notes.  It is easily customizable for people of ANY fitness level!

I also find it also important to point out this program is PRACTICAL.  No fad diets or crazy exercise regimes here, but everything you need to have a healthy and safe fitness experience that you can stick with!  This is a great resource to share with your friends, family, clients, and of course your blogger friends!  Hope you enjoy!  Happy Friday Everyone!

Click Here and View: (I pinky swear it’s a safe download!)

Build your own Training plan!